Eating some unhealthy foods might have numerous effects on the body, which include weight gain and high blood sugar levels. In numerous cases, there are various health options for replacing some unhealthy foods. Below mentioned are 10 foods that are to avoid in case you have a diabetes-like condition, along with some healthier replacement options.
Processed meats like bacon, ham, salami, or beef jerky which has many harmful chemicals that are not present in fresh meat. They have also been linked well to diseases like cancer and heart disease in numerous studies.
Replace processed meats with leaner, which is more natural protein choices, like chicken, turkey, tuna, or hard-boiled eggs.
Full-Fat Dairy Products
Full-fat dairy products are known to primarily contain saturated fat (the “bad” fat) that shall enhance the risk of heart disease. As well, as higher-fat foods might naturally contain more calories, full-fat dairy products might all contribute to an enhanced risk of obesity.
Replace full-fat dairy products with low-fat or non-fat dairy products and non-dairy milk (for example, almond or soy milk). While choosing low-fat products, always be on the lookout for other unhealthy ingredients. They might all have been added to replace the fat, like sugar or saturated fats.
Packaged Snacks And Processed Baked Goods
Most of the packaged pastries, cookies, and cakes are all made of refined sugar, refined wheat flour, and some unhealthy fats (like shortening, which is high in trans fats). They might also contain several chemical ingredients like preservatives, coloring, and flavoring agents. As well, as the carbohydrates that shall lead to some rapid spikes in blood sugar and insulin levels.
Replace packaged snacks and processed baked goods with hummus and vegetables, which is a handful of almonds or apple slices topped with nut butter.
The “white” carbohydrates in white bread, which is rice and pasta that might all have virtually no nutritional value. They can also lead to blood sugar spikes and weight gain, as well as enhanced low-density lipoprotein cholesterol levels (which is the “bad” cholesterol).
Sweetened Breakfast Cereals
Breakfast cereals are some of the most commonly consumed processed foods which are high in added sugars. Some of the most listed sugar as the second or third ingredient. Starting the day with a high-sugar breakfast cereal shall just spike the blood sugar and insulin levels. Excess intake of sugar might also enhance the risk of obesity, as well as heart disease and cancer-like conditions.
Dried fruits are a delicious way to simply satisfy the appetite and the sweet tooth, as they generally contain a goodly amount of fiber. Unfortunately, they are loaded with a good amount of sugar. A small box of raisins (43 grams) contains 25 grams of sugar; a 50-gram serving of dates might contain 25 grams of sugar.
Because French fries are just deep fried in oil that might contain unhealthy saturated fats, they are very high in fat and calories. This can pose various health risks (like heart disease and obesity conditions) in case you eat French fries regularly. French fries might also contain a lot of salt, which can contribute to enhancing blood pressure levels.
Higher-Fat Cuts Of Meat
Meats that are known to be higher in fat plus beef or pork ribs, rib-eye steak, prime rib, and beef brisket. Various studies have all shown that intake of high-fat meats especially red meat is well associated with an enhanced risk of heart disease and cancer.
Replace higher-fat cuts of meat with leaner meats, like chicken or turkey breast, sirloin or eye of round steak, or pork tenderloin.
Foods With Trans Fats, Or High Amounts Of Saturated Fats
Unlike unsaturated fats, trans fats and saturated fats might have absolutely no known benefit to human health. They might also increase low-density lipoprotein cholesterol (the “bad” cholesterol) and lowered high-density lipoprotein cholesterol (the “good” cholesterol). Some of the common foods contain trans fats and saturated fats. It includes cakes, doughnuts, pies, and cookies; crackers and potato chips; fried fast foods; and something like frozen pizza.
Everyone might crave sugary foods at some point, whether it is chocolate, cake, or candy. However, foods that are high in added sugar usually contain no protein or fiber. So they might also lead to the blood sugar levels spiking quickly, and then you must drop it down sharply. Sugary foods are also associated with enhanced weight gain when it is all eaten regularly.
How Many Carbs Should One Have Per Day In A Diabetes Diet Plan?
Carbohydrates are probably known to be the most talked about nutrient when it might all comes to diabetes. Since both certain carbs and large amounts of any carbs can all easily take the blood sugar beyond the target range.
When living with diabetes a person’s carbohydrates might all need to vary which shall depend on a lot of factors, like age and activity level. The best thing to do is to work with a registered dietitian to figure out how many carbs per meal are best for consumption.
Some of the general carbohydrate recommendations for optimal blood sugar control:
- Women: approx. 45 grams of carbs per meal
- Men: About 60 grams of carbs per meal
- 15-20 grams of carbs as a snack
It is best for spreading the carb consumption evenly throughout the day, rather than having most of what is allotted as carbs at one meal. Since this can all lead to a big blood sugar spike which is tough to get back down.